Stir-Fried Vegetables and Pineapple with Rice

4.666665
Average: 4.7 (3 votes)
(3 votes)
Stir-Fried Vegetables and Pineapple with Rice
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Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
476
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie476 cal.(23 %)
Protein11 g(11 %)
Fat14 g(12 %)
Carbohydrates75 g(50 %)
Sugar added0 g(0 %)
Roughage10.2 g(34 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E5.6 mg(47 %)
Vitamin K33.5 μg(56 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.4 mg(45 %)
Vitamin B₆0.7 mg(50 %)
Folate131 μg(44 %)
Pantothenic acid1.5 mg(25 %)
Biotin11.4 μg(25 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C228 mg(240 %)
Potassium911 mg(23 %)
Calcium76 mg(8 %)
Magnesium93 mg(31 %)
Iron2.6 mg(17 %)
Iodine9 μg(5 %)
Zinc0.9 mg(11 %)
Saturated fatty acids4 g
Uric acid177 mg
Cholesterol0 mg
Complete sugar24 g

Ingredients

for
4
Ingredients
½ ripe Pineapple
200 grams Cherry tomatoes
1 yellow Bell pepper
1 red Bell pepper
1 green Bell pepper
1 large red onion
200 grams Snow peas
2 Tbsps Shredded coconut
1 pc ginger (3 cm)
2 red chili peppers
4 Tbsps soybean oil
salt
250 grams Basmati rice
How healthy are the main ingredients?
Basmati riceSnow peasoybean oilgingeronionsalt

Preparation steps

1.

From the pineapple cut off the green and the peel, quarter lengthwise, cut out the stalk and cut the flesh into bite-size pieces. Rinse the tomatoes and cut into quarters.

2.

Rinse the peppers, cut in half, remove seeds and ribs and cut lengthwise into thin strips. Peel the onion and cut into narrow strips. Rinse the peapods, trim and blanch for 3 minutes in boiling salted water.

3.

Soak the coconut flakes in warm water. Rinse the chiles and cut diagonally into thin rings. Peel the ginger and cut into thin slices.

4.

Heat 3-4 tablespoons of oil in a wok. Add the peppers and sauté 3-4 minutes while stirring. Add the onion, ginger, tomatoes and finally the snow peas. Cook briefly, then stir in the pineapple and cook everything over high heat while stirring vigorously for 1-2 minutes.

5.

Combine the well-drained grated coconut and chile rings, mix. Briefly cook and remove the wok from the heat. Season everything with salt. Meanwhile cook the basmati rice in 500 ml (approximately 2 cups) of boiling salted water. Serve the vegetables with the rice immediately.